Having a nutritious breakfast helps to set a tone for the day, prevents starvation, boosts your metabolism, can also promote weight loss or weight maintenance. Some research shows that having breakfast may reduce the risks of metabolic disorders and cardiovascular diseases. A healthy breakfast should consist of a variety of foods, like fat free or low-fat milk, fruits and vegetables,whole grains, lean meats or meat alternates. These menu items will provide various nutrients needed to start the day. Some healthy breakfast ideas like cooked hot cereal, e.g oatmeal, served with strawberries or blueberries and a glass of milk can provide whole grains, dairy and fruit for breakfast. Whole grain bread (toast) with scrambled eggs and a glass of orange juice is also a good healthy breakfast idea. Eggs, fruits, berries, oatmeal, smoothies are also good. Breakfasts high in fiber and protein will keep off hunger for some hours and prevent you from eating too much at lunch. A good breakfast gives you energy for the day!